In a 100 gram serving, papaya fruit provides 43 calories and is a significant source of vitamin C (75% of the Daily Value, DV) and a moderate source of folate (10% DV), but otherwise has negligible content of nutrients.
The ripe fruit of the papaya is usually eaten raw, without skin or seeds. The unripe green fruit can be eaten cooked, usually in curries, salads, and stews. Green papaya is used in Southeast Asian cooking, both raw and cooked.In Thai cuisine, papaya is used to make Thai salads such as som tam and Thai curries such as kaeng som when still not fully ripe. In Indonesian cuisine, the unripe green fruits and young leaves are boiled for use as part of lalab salad, while the flower buds are sautéed and stir-fried with chillies and green tomatoes as Minahasan papaya flower vegetable dish. Papayas have a relatively high amount of pectin, which can be used to make jellies. The smell of ripe, fresh papaya flesh can strike some people as unpleasant. In Brazil, the unripe fruits are often used to make sweets or preserves.
The black seeds of the papaya are edible and have a sharp, spicy taste. They are sometimes ground and used as a substitute for black pepper.
In some parts of Asia, the young leaves of the papaya are steamed and eaten like spinach.
The proverb “An apple a day keeps the doctor away“, addressing the health effects of the fruit, dates from 19th century.
A typical apple serving weighs 242 grams and provides 126 calories with a moderate content of dietary fiber (table). Otherwise, there is generally low content of essential nutrients
Bananas are an excellent source of vitamin B6 and contain moderate amounts of vitamin C, manganese and dietary fiber. Ripe bananas were also found to contain serotonin, dopa-mine and norepinephrine.
Although bananas are commonly thought to supply exceptional potassium content,it actually is relatively low compared to some other common foods such as beans, milk, apricots, carrots, bell peppers and sweet potatoes.
A 100-g serving of pomegranate seeds provides 12% of the Daily Value (DV) for vitamin C, 16% DV for vitamin K and 10% DV for folate.
Pomegranate seeds are an excellent source of dietary fiber (20% DV) which is entirely contained in the edible seeds. People who choose to discard the seeds forfeit nutritional benefits conveyed by the seed fiber and micro-nutrients.
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